The problem with yo-yo dieting

If the above scenario sounds familiar to you, it's time to put an end to this cycle and take the weight off for life. It does not matter what age you are, you can improve your health by finally taking charge and losing those extra nagging pounds. To begin, just follow the tips below and start to lose the weight – and live your life!

1. Avoid diets that promise a large amount of weight loss (e.g., eight to 10 pounds per week). While it is true that you will lose the most weight during the first two weeks of your diet (anywhere from two to six pounds is typical), some of that is water loss. Following those initial weeks, two pounds per week is normal, healthy and sustainable weight loss. Trust me, this is weight that will stay off.

2. Get informed. Knowledge is power when it comes to losing weight. The more you  understand about how to lose weight effectively and the impact specific foods have on your hormonal levels, the greater chance you have of keeping the weight off.  Learning about and understanding concepts such as glycemic index, essential fats and insulin/glucose control is key to your long-term success. When you do fall off the health wagon and have the occasional cheat (and you will ... Christmas, your birthday and the Super Bowl come every year!) – you will know exactly how to get back on track and continue to lose weight.

3. Exercise. By doing so, you will be able to have the occasional nutritional "slip" without paying the price of weight gain. In addition, routine exercise will raise your metabolic rate, making weight loss and weight maintenance much easier.

Instead of jumping in and trying the latest fad diet, take a moment to reflect on your dieting history. If you do fall into the category of "chronically dieting," it's time to stop. Get informed, lose weight in a healthy manner and pace and maintain your results for life. While it may take a little longer than the fad diets you are used to, the results and satisfaction of a permanent thinner and healthier you will be the ultimate pay-off!

Read more:
10 habits that can sabotage weight loss
5 ways to boost your metabolism naturally
14 ways to curb your cravings

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Dr. Joey Shulman is the author of national bestseller The Last 15 – A Weight Loss Breakthrough and CEO of The Shulman Weight Loss Clinic. For more information, please visit www.drjoey.com.